Luckily, a plant-based diet
checks all the boxes for healthy
eating—and is much better for
the planet. Here’s a way to get
all your ingredients ready for
healthy meals throughout the
week, so set aside a couple
hours on Sunday to create an
enormous mis en place in your
fridge. Simply mix and match
grains and starches with fresh
vegetables, fruits, sauces, and
proteins throughout the week
to create quick complete meals.

GRAINS AND STARCHES

Pick a couple grains and make
as many portions as you’ll use
for the week. Brown rice and
steel cut oats are versatile,
and they take about the same
amount of time to cook. While
grains simmer on the stove,
pop a few sweet and russet
potatoes into the oven
and/or cook some whole
grain pasta al dente.

VEGETABLES AND FRUITS

While the grains and starches
cook, wash the produce and
prepare vegetables that will
keep cut in the fridge for
several days. For instance,
rough chop half a head each of
broccoli and cauliflower, grate
and/or slice four or five carrots,
slice up some celery, dice an
onion. Softer vegetables like
summer squash and tomatoes
should be cut just before use
so they don’t get
mushy.

Soak dry beans on Saturdayto cook on Sunday followingpackage instructions, or usecanned beans. If you consumeeggs and dairy, yogurt andcottage cheese arefull of proteinand aperfectbreakfast mixed with fruit andyour favorite seeds sprinkledon top. Hard boiled eggstransport easily and keep wellfor a week or more. Marinateplant-based proteins, like tofuand tempeh, and keep in thefridge until ready to use, orslice and bake a bunch to addto your grains and vegetablesfor lunches to go. Good qualityprotein powders have a placein the vegetarian diet. Theycome in many flavors andare delicious blended withgreens and frozen fruit. Manyare derived from whey, a milkproduct, but there are a slew ofvegan powders on the market,too.

SAUCES & MARINADES

You’ll want to dress up plain
grains and vegetables with
flavorful sauces. See the pantry
list for condiments to get some
ideas. Fresh and dry herbs go a
long way toward making even
the plainest dishes pop.

Forget everything you’ve ever learned in elementary school about the four food groups and the food pyramid. Nowit’s all about composing a plate. Nutrition experts at nutrition.gov recommend that fresh fruits, vegetables, and wholegrains make up the bulk of your daily diet, followed by fat-free or low-fat dairy products and proteins, with limited intakeof saturated fats, sodium, and sugars.